Wednesday, July 1, 2015

Today's Workout:
Scheduling Reminder: We will be following a modified Class Schedule on Friday, July 3rd - 8:30am and 10:00am classes only. Saturday, July 4th, we will have a normal Class Schedule - 8:30am and 10:00am classes.
A. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 70%

B. For time:
80 Squats
70 Push-ups
60 One-legged squats, alternating
50-Calorie row
40 Single-arm overhead squats (35 lbs Dumbbell)
30 Handstand push-ups
20 Thrusters (35 lbs Dumbbells)
10 Muscle-ups

Time cap: 25-minutes

Scaling options:
For time:
60 Squats
50 Push-ups
40 One-legged squats, alternating
35-Calorie row
30 Single-arm overhead squats 
20 Handstand push-ups
15 Thrusters
10 Muscle-up Transition + Ring Dip

For time:
40 Squats
35 Push-ups (knees)
30 Assisted One-legged squats, alternating
25-Calorie row
20 Single-arm overhead squats 
15 Handstand Kick-up + 3 second Hold
10 Thrusters
10 Muscle-up Transition

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